One cup (256 grams) of cooked kidney beans contains roughly (28): Foods that are high in fiber, such as kidney beans, can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels. In East Asia, where they were cultivated, red beans are often sweetened and incorporated into desserts (Pastries stuffed with red bean paste, for example), but that doesn’t mean you can’t use them in savory dishes just as well. Like many other beans, pinto beans can also reduce the rise in blood sugar that happens after eating a meal (29). Fava beans, also known as broad beans, are one of the oldest cultivated crops. Recipes to try: Curried Red Kidney Beans and Cauliflower (Rajma Masala), Hearty Bulgur Chili. Recipes to try: Santa Fe Black Beans, Black Beans and Escarole Salad, Black Bean Burgers with Sriracha Aioli. A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer and diabetes (48). These benefits may be due to the effects lentils have in the gut. Recipes to try: Boston Baked Beans, Hearty Navy Bean Soup, Vegetable Soup with Pistou. Also known as butter beans, lima beans are native to Central and South America—in fact, Lima, Peru, is their namesake. You can bookmark this site as a help for recipe ideas, shopping and garden planting. A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines (12, 13). A large study that combined the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. © Copyright 2020 Meredith Corporation. Also known as black turtle beans, black beans are native to the Americas, where they’re common in Latin American, indigenous, Cajun, and creole cuisines. However, they’re used around the world, and especially popular in several of India’s regional cuisines. They work excellently in soups and stews, such as dal, but they can also be fried, baked, stuffed into breads, or ground into flour. is part of the Allrecipes Food Group. Recipes to try: Vegetarian Red Beans and Rice, Frijoles Colorados, Red Bean and Poblano Chili. One cup (164 grams) of cooked chickpeas contains roughly (6): Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods (7). Don’t get these mixed up with kidney beans—red beans, also known as adzuki beans, are a type of mung bean. Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels (9). Soybeans appeared to be especially effective in women (35). In the © 2005-2020 Healthline Media a Red Ventures Company. Can You Treat Psoriasis with Detoxes or Cleanses? Beans. They’re a well-known meat substitute, and they can also be roasted, eaten cold, or ground into flour and baked. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives (26). There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. One study in women who had high blood cholesterol found that those who ate peanuts as part of a low-fat diet for six months had lower total cholesterol and lower “bad” LDL cholesterol than those on a standard low-fat diet (53). One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour (22).

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